Health Facts

Be Physically Active

Many people feel they don't have time for regular physical activity,
or they're too tired. But being physically active every day is
one important aspect of a healthy lifestyle. Increasing your heartbeat,
strengthening your muscles, and increasing your flexibility contribute
to physical fitness. Being physically fit has a number of health benefits
in both the short-term and the long-term.

Research shows that regular physical activity can promote psychological
well-being and aid in reducing feelings of mild to moderate depression
and anxiety. On a day that you're feeling a bit tired, down,
or stressed, consider taking a brisk walkit can help you.

Leading a physically active lifestyle can also help maintain a healthy
weight and prevent weight gain. Expending calories through physical
activity can help balance the calories you take in as food. Just remember,
don't counteract all the physical activity you do by eating a
lot of unhealthy foods.

People with higher levels of physical activity are at lower risk
for developing chronic disease. Regular physical activity can reduce
the risk of chronic diseases such as high blood pressure, stroke,
coronary artery disease, type 2 diabetes, colon cancer, and osteoporosis.

Different intensities and types of activity provide different benefits.
Generally, if you are able to talk while performing the physical activity,
it's moderately intense. But if you're breathing hard and
it's hard to hold a conversation, the activity is vigorously
intense. Vigorously intense activity burns more calories per unit
of time.

aThese
levels are based on Estimated Energy Requirements (EER) from the
Institute of Medicine (IOM) Dietary Reference Intakes Macronutrients
Report, 2002, calculated by gender, age, and activity level for
reference-sized individuals. "Reference size," as determined
by IOM, is based on median height and weight for ages up to 18
years and median height and weight for that height to give a Body
Mass Index (BMI) of 21.5 for adult females and 22.5 for adult
males.bSedentary means a lifestyle that includes only the
light physical activity associated with typical day-to-day life.cModerately active means a lifestyle that includes
physical activity equivalent to walking about 1.5 to 3 miles per
day at 3 to 4 miles per hour, in addition to the light physical
activity associated with typical day-to-day life.dActive means a lifestyle that includes physical activity
equivalent to walking more than 3 miles per day at 3 to 4 miles
per hour, in addition to the light physical activity associated
with typical day-to-day life.eThe calorie ranges shown are to accommodate needs
of different ages within the group. For children and adolescents,
more calories are needed at older ages. For adults, fewer calories
are needed at older ages.

HERE'S WHAT YOU NEED TO KNOW:
Reduce your risk for chronic disease.
Do at least 30 minutes of moderately-intense physical activity, above
usual activity, on most days of the week. You don't need to do
it all at onceit's all right to break up your physical
activity into three, 10-minute times throughout the day. And, increasing
the intensity or the amount of time that you are physically active
can have even greater health benefits.

Help manage body weight and prevent weight gain.
You may need at least 60 minutes of moderately to vigorously intense
activity, above usual activity, on most days of the week to manage
your weight. At the same time, watch the calories in the food
you eatyou can figure out the right number of daily calories
for you on the Estimated Calories Needed table on page 1. To sustain
weight loss, about 60 to 90 minutes of moderately intense physical
activity each day may be needed. These levels may seem overwhelming,
but this effective strategy is used by people who have successfully
lost weight and kept it off.

Achieve physical fitness.
This includes cardiovascular conditioning (getting your heart rate
up), stretching exercises for flexibility, and resistance exercises
or calisthenics for muscle strength and endurance. Combining these
different types of exercises can help you be stronger.

WHAT'S STRENGTH TRAINING?

Strength training exercises are resistance exercises that can
increase endurance, increase the strength of your muscles, and
maintain the integrity of your bones. They're an important
part of getting physically fit and strong, and it's beneficial
to include them 2 or more days a week.

Specifically, strength training makes your body strong and more
toned, and has the potential to reduce the risk of osteoporosis.
Examples include using free weights, weight machines, or resistance
bands.

FITTING IN FITNESS

Finding time to exercise can be a challenge. It is important
to schedule it in and make it part of your routine. One way to
fit it in is to exercise during your breaks throughout the day.
Studies show you get the same health benefits from breaking up
physical activity into three to six 10-minute or two to four 15-minute
intervals throughout the day. As long as you get your heart
rate up and keep it up for the whole 10 or 15 minutes, it's
your daily total that's important.

HYDRATION

Proper hydration is important when participating in physical
activity. To avoid dehydration, be sure to drink plenty of water
or other fluid (non-alcoholic) both during and after the activity.

MOTIVATION

There may be times when you need extra motivation. Leveling-off
periods are normal and may signal that it's time to get help
from others. You can plan activities with a group, find a buddy
to exercise with, record your progress, and feel good about small,
consistent changes.